To practice physical activity outdoors, you need to learn to protect themselves from the heat. Otherwise, various issues can put your training on risk: hyperthermia, lethargy, dehydration or even cramping, even more if you are a runner who picked up rims all year and decided to invest in the exercise only in a hot season. “It is essential to worry about the time of the race to the open air, prioritize, lightweight fabrics, and keep your body hydrated,” says the physiologist, Diego Barros, of the HCor. Check out the most common problems of that era, and see what the experts recommend to avoid them.
The hyperthermia happens when the body reaches a temperature too high, impairing the functioning of many organs and the metabolism. “From 41 degrees, they begin the serious risks to health, including fainting and loss of consciousness, in addition to nose bleeds,” says the doctor of the HCor. To avoid this reaction of the body, we must practice the exercises in times that the sun is more mild, use clothes that facilitate perspiration and do not forget to drink water.
“With the reduction of liquids in the body, the blood gets thicker, the blood pressure falls and the kidneys, liver and heart are to have functioning impaired,” says the physiologist, Diego Barros. “In stages, more severe, occurs loss of coordination, mental confusion and even death.”
In addition to water, the body loses mineral salts when exposed to the sun. “In a race at moderate intensity, the athlete can lose up to a pound of body weight,” says the expert. The cardiologist Nabil Ghorayeb, of the HCor, says that the reset is only with water is usually enough. “If the loss exceeds two pounds, isotonic drinks are indicated. In addition to water, they contain high doses of minerals,” he says.
Finished the race, the cardiologist recommends another caution: ‘Avoid alcoholic drinks then to the training. Take only water or fruit juice in the first hour to replenish carbohydrates and fluids”.
During the race, the high temperatures of summer can lead to the loss of water and the fall in the sodium level of the body. “In addition to the loss of sodium by sweat, there’s the use of this salt, present in the muscle, when you lose glycogen (the substance that serves as a source of energy for the activities). As a result, there are increased contractions of voluntary muscles, namely, the cramp, “says the orthopedist Moses Cohen, of the UNIFESP.
To avoid this problem, it is important to:
- Stretch and warm up the muscles before you start the physical activity;
- Hydrate yourself before, during and after physical activity;
- Take isotonic drinks during the intervals of intense racing;
- Eating carbs in the meals, avoiding the use of muscle protein as an energy.
Laziness typical of the heat
The cause of this lethargy, from the summer may be the reduction in blood pressure, caused by the high temperatures. “To reduce the laziness, it is convenient to make meals more mild, of easy digestion, and keep a water bottle always next, it is recommended that the physiologist Diego Barros, of the HCor.
The excess of sun can cause symptoms such as shortness of breath, headache, nausea and dizziness. “To avoid sunstroke, it is necessary to avoid the rays between 10 and 15 hours, always get to sunscreen, use hats and drinking water,” says Diego Barros.
Burns on the skin
Not a good pass protector outsoler once a day and find that it will last for the whole race. “You have to pass every two hours, as the sweat get in the way of durability of the protector,” says dr. Gabriela Casabona, São Paulo.
Also be careful in the choice of the t-shirt, preferring a model with UV protection in the fabric. “Nothing of clothes that prevent the exchange of heat with the environment, such as a nylon fabric, and sweatshirt. Use cotton or dry-fit, both of which also help to prevent dehydration and heat stroke,” advises the cardiologist Nabil Ghorayeb.
Discomfort in the view
The use of sunglasses is much more than an aesthetic issue. “Quality goggles, which absorb and reflect the sun’s rays during the practice of sports, help prevent eye diseases, like cataracts,” says ophthalmologist Virgilio Centurion, director of the Institute of Diseases Eye. According to him, the ultraviolet light can cause foreign body sensation in the eye, pain and eye irritation. “The discomfort is usually appear six to ten hours after exposure to the sun’s rays and can reach to the vision loss with the passing of time,” he says.
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